“Jaysus Rob you’ve got the silhouette of an athlete” John said half way through Sunday mornings run.

“A friend of ours used to say he had a thirty minute arse” Aisling answered. “As in a thirty minute 10k…” she added just in case further explanation was needed.

If you want to follow the numbers more closely I’m on Strava as Rob Cummins Wheelworx or if you’re more of a pictures instead of reading type I post on Instagram as wheelworxrob.

Kona Secrets book available

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Knowledge doesn’t produce results, action does. Just knowing how to do something doesn’t guarantee success, especially something as difficult as qualifying for Kona; you have to put in the hours. In this book I share some of the lessons I learnt between being a back-of-the-pack beginner to qualifying for the Ironman World Championships in Kona, Hawaii.

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“The only problem is that the thirty minute arse is attached to a pair of forty minute legs. Neither of which are being helped by the current rate of chocolate and cake consumption…” I said.

And on that note let’s get on with the weeks training…

Monday 4 4:05 (2)

Bike 2:00 62k turbo

Run 2:05 24.5k

This is my first time doing this session and I was really looking forward to it. It was a fairly hard two hour bike followed by a hard two hour run.

I did the bike indoors on the trainer and ran outdoors. The run had a lot of climbing, the first 30 minutes was pretty much straight up a climb at the back of the house. I felt good off the bike and pushed from the start and held the effort all the way up the climb. By the end of the first hour of the run the legs were feeling it.

I probably should have done the climb again in the second hour but I chickened out and went flat instead.

In my defence I did at least keep pushing to the end.

It turned out to be a much harder session than I’d expected. There was a part of me thinking that I’m in good shape and I’d cruise through it.

Ais is trying to get me to focus more on the running. I’ve been slacking on it lately. I guess I’d had a couple of months of it coming quite easily and I’ve probably gotten a little complacent.

It was good to take a bit of a kicking. It was a sort of wake up call. I need to work on the run as much as I’ve been doing on the swim and bike otherwise it’ll all go to shit at about nine hours into Lanza…

Tuesday 5 1:15 (1)

Swim 1:15 3500m

Today was to be a three session day but life got in the way and I had to be content with just a swim.

Wednesday 6


I woke with the beginnings of a sore throat today. The first thing I thought of was how it will effect my training.

Am I the only one who thinks of how things like getting sick or late nights impact training before almost before any other part of my life? I sometimes feel a bit OCD about it…

Anyway I had the day scheduled off as we were flying to the UK for a product launch. We were up at 4am for an early flight and didn’t get back home until late evening.

When I say I had the day scheduled off what I actually mean is that I brought run kit with me to the product launch in case I could get out for a short run at any stage. I didn’t manage to sneak out so the kit came home still clean, shiny and unused in my bag.

Thursday 7 2:05 (2)

Swim :40 2100m

Bike 1:25 47k

The cold / sore throat is still quite mild. I felt ok when I woke so went to the pool. I did shorten the session and kept the intensity low though.

The sun was shining when I got home and although it was only about three degrees outside I really fancied doing a couple of hours on the bike. Ais didn’t think it was a good idea to be going out while I wasn’t 100% and convinced me to stay inside and get on the turbo.

Friday 8 :30

Swim :30 1500m

Pulled the plug on the swim. Felt pretty shite. Went home and got back into bed. Lasted about twenty minutes and felt like a lazy little shit so got up and faffed around the house until I had to go to work.

Saturday 9 —


Felt somewhat better this morning but decided to take a day off in the hope that I can get back to proper training faster rather than doing a thirty minute farting around run and prolonging things. I’m supposed to do a long bike tomorrow. Not looking likely at the moment.

Sunday 10 :50 (2)

S&C :15

Turbo :35 17k

Not feeling good enough to train hard but not feeling sick enough to stop completely. It’s very frustrating. Thirty five minutes spinning the legs on the turbo hardly feels like it’s worth doing but I guess it’s better than nothing.

Weekly totals

Hours / sessions 8:45 (8)

Swim 2:25 7100m (3)

Bike 4:00 126k (3)

Run 2:05 24.5k (1)

S&C :15 (1)

If you want to follow the numbers more closely I’m on Strava as Rob Cummins Wheelworx or if you’re more of a pictures instead of reading type I post on Instagram as wheelworxrob.


Chasing Kona eBook available

From smoker to back of the pack triathlete to the Ironman World Championships.

Read about how I overcame all of the odds and discovered what it would take to get to the Ironman World Championships – my eBook is now available to buy as an eBook on Amazon UK, Amazon US, Barnes & Noble, and iTunes

It is also available as a paperback at Wheelworx.